Michael C Hall Workout And Diet: Being Dexter Morgan

Michael C Hall Workout

To get in shape for his role as Dexter, Michael C Hall tapped celebrity trainer Gregory Joujon-Roche. Gregory Joujon-Roche, who charges $5,000 per week, comes with a support team. He makes sure his clients have access to a masseuse, nutritionist, martial arts instructor, yoga instructor, and core trainer. Much like Dexter has a full team working with him, the Michael C Hall Workout utilizes a full team.

Michael C Hall Workout Monday Routine = Chest & Shoulders

The Monday routine starts with cardio. Michael C Hall, who plays Dexter Morgan, trains with Gregory Joujon-Roche. Greg suggests using a heart monitor to make sure you’re at the correct heart rate levels. Here’s the Michael C Hall treadmill/abs routine:

1. Do 20 minutes on Treadmill (@2% Incline)
2. After 10 minutes, make sure you’re heart rate is @75%
3. After 20 minutes, stop and do these three core abs exercises: (Ab Circuit)
4. Accordion Crunches
5. Side Bridges
6. Supermans
7. 2 minutes treadmill @ 85% heart rate (160 BPM)
8. Repeat Ab Circuit (x4 times total sets)
9. Do 2 minute sprint between each ab circuit
10. After 4th set of abs, end with run on treadmill for 5 minutes @87%

After doing cardio/abs, they would have specific body parts they would work on. They would start each weak with chest / shoulder muscles. Here’s the Monday weightlifting routine:

1. Dive Bombers
2. Dumbbell Bench Press
3. Advanced Chest Flys
4. Cable Flys
5. Military Press
6. Shoulder Workout Plan: Lateral Flys
7. Front Raises
8. Barrel Flys
9. Rep-Out Push-Ups (as many as you can)

When doing Dive Bombers, trainer Gregory Joujon-Roche says:

Stretch your abs and lower back, really open them up. Point your pinkie outward, and spread your fingers. This takes the tension off your neck, and puts it into your triceps and rear deltoids.

Michael C Hall Workout Tuesday Routine = Legs

Here’s the Tuesday Legs Focus Weightlifting Routine:

1. Single-Leg Squats
2. Lunges with a Kick
3. Lateral Shuffle Cardio Interval (3, 1-minute bursts)
4. Duck Squats
5. Leg Extensions
6. Mountain Climbers Cardio Interval (2 sets of 15 each leg)
7. Calf Raises
8. Hanging Leg Raises
9. Skater Lunges Cardio Intervals (20-30 jumps each side)

Martial Arts: Hold a 10 lb. dumbbell for all these moves:

1. Jab-Cross Combinations (25 reps)
2. Jab-Cross-Roundhouse Kick (25 reps)
3. Jab-Cross-Roundhouse Kick-Jab-Cross-Hook (20 reps)
4. Snap-and-Roundhouse Combo (50 kick)
5. Roundhouse Kicks (Rapid Fire 50 kicks)
6. Thai Knee-Abs

Michael C Hall Workout Wednesday Routine = Abs

Here’s the Wednesday Abs Focus weightlifting routine. It starts with the Treadmill Cardio/Abs Routine.

1. Do 20 minutes on Treadmill (@2% Incline)
2. After 10 minutes, make sure you’re heart rate is @75%
3. After 20 minutes, stop and do these three core abs exercises: (Ab Circuit)
4. Accordion Crunches
5. Side Bridges
6. Supermans
7. 2 minutes treadmill @ 85% heart rate (160 BPM)
8. Repeat Ab Circuit (x3 more times)
9. Do 2 minute sprint between each ab circuit
10. After 4th set of abs, end with run on treadmill for 5 minutes @87%

For the abs, Gregory Joujon-Roche wants you to go to failure. But, if you’re numbers-focused then aim for 5 sets: 10-15 reps per set, 60 secs rest between sets.

1. Reverse Crunches
2. Jackknifes
3. Plank Extensions
4. Elbow Side Planks
5. V-Ups
6. Bicycle Crunches
7. Lower Leg Curls
8. Weighted Decline Sit-ups
9. Hip Flexions with a Punch

Counting reps isn’t what’s important. Instead, Michael C Hall’s trainer, Gregory Joujon-Roche, wants you to reach a breakthrough moment:

In the breakthrough moment, you teeter on the edge of failure, because you’re not sure that you can perform even one more rep. Your muscles say you can’t. Your mind says you can. Who wins?